DOZEN THE DANCER S revue_20pages1.ps1 25/10/05 11:49 Page 1 & RESISTABANDS EXERCISES 2 Resistabands and Instruction Book of 13 Exercises Developed by New York City Ballet Physical Therapists Marika Molnar & Katy Keller.
START I N T R O D U C T I O N GAYMIN 009 dancers dozen2 10/18/05 10:39 AM Page 2 These stretching and strengthening exercises are intended to complement your dance training; they are not a substitute for dance class or physical therapy. Check with your doctor before beginning any exercise program if you have been injured, inactive or have a medical condition. Although these exercises are targeted to specific muscle groups, the entire body is engaged in stabilizing and controlling alignment just as in dance. Always strive for a full range of motion while working in a smooth, controlled way. Maintain body awareness and avoid mechanical performance of exercises. This booklet is designed to stand up like a tent so you can easily read it while performing your exercises.
GAYMIN 009 dancers dozen3 10/18/05 10:39 AM Page 3 HOW TO I N S T R U C T I O N S REPETITIONS When beginning this exercise program limit repetitions to no more than 10 times on each side. Too many repetitions may cause an overuse syndrome. As you improve the quality of the movement, add two to three repetitions per week, up to a maximum of 25 repetitions. GENERAL PRINCIPALS OF ALIGNMENT Lying Down: Keep neutral alignment of spine without rigidly flattening the back or over-arching. Shoulder blades are kept flat. Hips are level with equal weight on both. Abdominals are engaged. Do not allow ribs to protrude. Sitting: Spine is vertical, maintaining the normal curves of the lower back, upper back and neck. Keep upper body aligned on top of sit bones. Shoulder blades are flat along the back and gently pulled down. Abdominals are engaged. Do not allow ribs to protrude. Standing: Keep neutral alignment of the spine. Trunk is directly over the pelvis. Pelvis is tipped neither forward nor back. Middle of hip, knee, ankle and second toe are in line. Abdominals are engaged. Head and neck are in alignment with spine. Do not hyper extend knees. Maintain even distribution of weight between the feet, and between the heel and ball of each foot. STRETCHING AND BREATHING Breathing should always be natural; never hold your breath. Stretches must be held for at least 30 seconds to allow the muscles time to elongate.
GAYMIN 009 dancers dozen4 10/18/05 10:39 AM Page 4 BAND PRINCIPLES Whenever possible keep band securely wrapped around your hand at least once, to prevent snapping of the band and strain on your fingers. The bands are color coded according to their resistance. Use the lighter band the first two or three times you perform this exercise series then progress to the firmer one only when you are confident that you can maintain correct alignment and controlled motion. Maintain constant tension on the band as you perform the resistance exercises. Tension should be light to moderate; never pull the band to maximum resistance. It is helpful to wear socks or tights to prevent the band from rolling in on itself. If rolling persists, switch to a lighter band. Inspect the bands regularly for holes that might cause them to tear. Avoid wearing jewelry and be especially careful if you have long finger or toenails. Store away from direct sunlight or other heat source. Dust with baby powder to retain elasticity. These bands are not toys. Children should not use them. These instructions are designed to assist you in obtaining the full benefit of this product, but the creators, manufacturers and distributors cannot be held liable for injuries resulting from accident or misuse.
GAYMIN 009 dancers dozen5 10/18/05 10:39 AM Page 5 1 PEDALING General Benefits: Facilitates rotation of torso. Stretches calf muscles. Strengthens back and shoulders. Dancer-specific benefits: Increases depth and alignment of plié position. Strengthens muscles that support and stabilize port de bras. Starting Position: Sit with legs straight out in front, hip width apart. Feet are flexed; second toe, center of ankle, knee, and hip are aligned. Spine is vertical. Band Position: Ends of band wrapped around each hand; center of band wrapped under balls of both feet. Motion: Bend one knee, keeping foot flexed. As knee bends, elbow on same side pulls back and trunk rotates. Knee straightens as elbow slides forward and trunk returns to starting position.reverse. Tempo: Allegro moderato, 4 seconds each repetition.
GAYMIN 009 dancers dozen6 10/18/05 10:39 AM Page 6 2 PORT DE BRAS General Benefits: Strengthens shoulders and back muscles. Dancer-specific benefits: Strengthens muscles that support and stabilize port de bras. Starting Position: Sit in a small straddle position (à la seconde) lifted up on sit bones. Spine is vertical. Shoulder blades are flat along the back and gently pulled down. Do not allow ribs to protrude. Abdominals are engaged. Band Position: Grasp band and wrap it around each hand nearer center of band so that wrists are about 12 apart. Motion: 1. Start with arms in front of the chest (first position) with elbows gently curved. Open arms slightly, about 6-8 inches. Assist this motion by drawing the shoulder blades downward. Return to first position. 2. Raise arms overhead and slightly in front so fingertips are visible (fifth position). Open arms to side slightly, about 6-8 inches. Return to fifth position (see figure). Tempo: Adagio, about 6 seconds for each repetition of each exercise.
3 POINT & FLEX GAYMIN 009 dancers dozen7 10/18/05 10:40 AM Page 7 General Benefits: Stretches calf and hamstring muscles. Strengthens ankles. Dancer-specific benefits: Increases depth of plié. Improves plié and relevé alignment. Strengthens muscles that support and stabilize relevé positions. Starting Position: Lie on back. Raise right leg up to 90 so it is perpendicular to floor. Flex the foot, keeping second toe, center of ankle, knee and hip aligned. The left knee is bent with foot flat on floor. Maintain equal weight on both hips so pelvis does not twist and hips stay level. Gently, press elbows down to floor close to body to engage shoulder and back muscles. Motion: Point and flex ankle, reaching up with heel in the flex position and up with the ball of foot in the point position. Tempo: Andante, about 5 sec- Band Position: Grasp ends of band in each hand, wrap center of band under ball of raised foot. Finishing Stretch a. Hold the flexed position of the ankle keeping the knee straight. Stretch should be felt in the calf and back of thigh. b. Repeat stretch with the knee bent slightly.
GAYMIN 009 dancers dozen8 10/18/05 10:40 AM Page 8 4 LATERAL ANKLE STRENGTHENER ( WINGING ) General Benefits: Stretches and strengthens lateral ankle muscles (peroneals). Dancer-specific benefits: Increases stability of the ankle in relevé. Increases strength for pirouettes and off-center work. Starting Position: Bend right leg with foot on floor and cross straight left leg over right thigh. Keep hips level. Reverse for other side. Band Position: Right hand grasps ends of band. Center of band wraps around ball of raised foot. Motion: Maintaining control of the motion slowly allow foot to sickle in slightly. Then bring foot back to neutral alignment and continue moving the foot outward into a winged position. Tempo: Allegro Moderato, about 4 seconds each repetition.
5 PRETZEL GAYMIN 009 dancers dozen9 10/18/05 10:40 AM Page 9 Starting Position: Lying on back, bend left knee keeping foot flat on floor. Right leg crosses left so the right ankle and left knee meet (pretzel). Band Position: Tie band in loop running band under left foot and over right instep. General Benefits: Increases flexibility and strength of shin muscles. Increases flexibility of hip rotators. Dancer-specific benefits: Increases ankle flexibility, alignment and strength. Increases turn-out flexibility. Motion: Draw right foot up by flexing the ankle joint. Slowly release, keeping the foot in line with lower leg. Repeat on other side. Tempo: Allegro Moderato, about 4 seconds each repetition. Finishing Stretch: Using both hands grasp middle of left thigh and pull it close to body. The stretch should be felt in back of the right hip and upper thigh. Reverse position to stretch other side.
6 DRAWBRIDGE GAYMIN 009 dancers dozen10 10/18/05 10:40 AM Page 10 General Benefits: Strengthens buttock muscles and abdominals for trunk stabilization. Dancer-specific benefits: Strengthens muscles used for lifting up on supporting leg and pushing off in jumps. Improves trunk stabilization and hip mobility. Starting Position: Lie on back with knees bent, feet flat on floor. Legs are hip width apart. Align second toe with middle of knee. Keep pelvis square, shoulders open, neck long, arms pressing down. Engage abdominal muscles by pulling belly button in and toward ribs. Keep all toes on floor. Band Position: Band in loop around thighs just above knees. Motion: Engage buttock and hamstring muscles to raise pelvis toward ceiling. Keep spine long without arching or rounding. In lifted position press knees open then release with control. Lower body in one flat piece, repeat. Tempo: Allegro Moderato, about 4 seconds for each repetition. Reverse book direction for exersizes 7-13.
7 TURN-OUT revue_20pages1.ps11 10/24/05 4:06 PM Page 11 General Benefits: Strengthens muscles around hips. Dancer-specific benefits: Increases strength of turn-out muscles. Starting Position: Lie on right side. Bend both knees to a 45 angle with hips. Keep head and neck in line with spine. Lower back is neither swayed nor tucked under. Keep hands on floor. Abdominals are engaged. Pelvis is stable. Feet are together. Band Position: Band in loop wrapped above knees. Motion: Keeping feet together, lift left knee toward ceiling by rotating outward from the hip. Return to starting position. In advanced version keep knees and hips straight. Do not allow pelvis to roll back or forward. Reverse for other side. Tempo: Allegro Moderato, about 4 seconds each repetition. Finishing Stretch: Lying on right side, allow straight left leg with foot flexed to cross forward over right leg, toward the floor. Stretch should be felt along side and back of leg.
GAYMIN 009 dancers dozen12 10/18/05 10:40 AM Page 12 8PRONE FLYING ANGEL General Benefits: Strengthens back and leg extensors. Dancer-specific benefits: Strengthens arabesque, battement and port de bras. Starting Position: Lying on stomach, draw abdominals up and in to minimize sway in low back. Think of lifting belly button off floor. Arms are alongside the body. Shoulder blades are drawn together and down. Ankles are flexed, toes curled under, fronts of thighs on floor with knees slightly bent. Band Position: One end of band is held in each hand. Middle of band is wrapped under ball of left foot. Motion: Turn head to left side. Straighten left knee while raising arms out to sides. Repeat five times. Reverse to repeat on right side. In advanced version raise working leg slightly off floor. Tempo: Allegro Moderato, about 4 seconds each repetition.
GAYMIN 009 dancers dozen13 10/18/05 10:40 AM Page 13 9 FOURTH POSITION PRANCES General Benefits: Increases ankle strength and endurance. Dancer-specific benefits: Helps strengthen and stabilize relevé. Improves instep. Starting Position: Holding on to something stable, stand in fourth position parallel (one foot in front of the other). Feet are hip width apart. Hips are square, spine is long, shoulders are down, pelvis is level, belly button pulls in. Band Position: In loop above ankles. Motion: Press instep of right foot forward allowing right knee to bend (heel lifts off floor while toes stay on floor). Return to starting position. Repeat ten times. Repeat with left foot front. Advanced version: begin in relevé, back heel presses down and instep of front foot presses forward as knee bends. Return to relevé with both knees straight. Alternate. Tempo: Allegro Moderato, about 4 seconds each repetition.
GAYMIN 009 dancers dozen14 10/18/05 10:40 AM Page 14 10 SECOND POSITION PLIÉ General Benefits: Strengthens buttock and thigh muscles. Dancer-specific benefits: Increases strength and alignment for plié. Starting Position: Stand in second position (legs turned out, feet apart, toes pointing out). Abdominals are pulled up; spine is straight. Band Position: In loop below knees. Motion: Demi-plié. Bend and then straighten knees controlling both the downward and upward motion. Tempo: Allegro Moderato, about 4 seconds each repetition.
GAYMIN 009 dancers dozen15 10/18/05 10:40 AM Page 15 11 ROND DE JAMBE General Benefits: Strengthens abdominals, hip and thigh muscles. Dancer-specific benefits: Improves balance, alignment and functional hip strength. Motion: Point right foot to side. Keeping leg long and straight, bring it in front and then back to side. Continue circling leg from side to back and then to side again. Tempo: Allegro Moderato, about 4 seconds each repetition. Starting Position: In comfortably turned-out second position, stand with hips square and level, spine long and trunk over pelvis. Band Position: Band in loop above knees or below knees but never around knee caps.
GAYMIN 009 dancers dozen16 10/18/05 10:40 AM Page 16 12 PORT DE BRAS General Benefits: Elongates waist muscles. Dancer-specific benefits: Improves trunk flexibility and alignment. Motion: Bend to left side from the waist, allowing head to drop to left. Return trunk to vertical. Bend to right side from the waist, raising left arm out to the side and up overhead. Lower arm with control returning trunk to vertical. Reverse for other side. Tempo: Adagio, about 6 seconds each repetition. Starting Position: Stand with legs parallel, hip width apart, foot in line with ankle, knee and hip. Keep waist long and abdominals engaged. Band Position: Stand on the band, holding one end in your right hand.
GAYMIN 009 dancers dozen17 10/18/05 10:40 AM Page 17 13 PASSÉ (WOMEN) General Benefits: Strengthens hip and leg muscles. Dancer-specific benefits: Develops strength and alignment for passé. Motion: Raise leg to passé (toe touches knee of standing leg). Then draw leg back down to first position against the resistance of the band. Tempo: Andante, about 5 seconds each repetition. Starting Position: Stand in first position (heels pulled together, toes pointing outward, knees over toes). Band Position: Loop wrapped behind thigh, above knee and held in hand. Band is taut and arm is held out to side.
13 General ROWING (MEN) GAYMIN 009 dancers dozen18 10/18/05 10:40 AM Page 18 Benefits: Strengthens abdominal muscles with a lengthening contraction. Dancer-specific benefits: Strengthens shoulders and trunk for partnering. Motion: Bend elbows and pull them back by drawing shoulder blades together. Hinge back with trunk just past vertical. Release elbows forward returning trunk to vertical. Tempo: Andante, about 5 seconds each repetition. Starting Position: Sit with legs straight. Do not hyper extend knees. Back is vertical and in line with neck. Band Position: Hold ends of band and wrap middle of band around balls of feet.
GAYMIN 009 dancers dozen19 10/18/05 10:40 AM Page 19 M A R I K A M O L N A R is a pioneer in Dance Medicine and has lectured extensively nationally and internationally in this field. She is the Director of Physical Therapy Services for the New York City Ballet, the School of American Ballet and her private practice at Westside Dance Physical Therapy. Currently she is the Vice President of the International Association of Dance Medicine and Science, an editorial board member of the Journal of Dance Medicine and Science, and board member of Performing Arts Medicine Association. She was the first physical therapist to work on-site with a professional ballet company in 1980 and has authored many articles on the rehabilitation of the injured dancer. She conducts seminars to teach K A T Y K E L L E R is the Senior Physical Therapist at Westside Dance Physical Therapy, the New York City Ballet and the Julliard School. In the field of dance medicine since 1984, she has presented at numerous performing arts conferences and dance programs, taught seminars on assessment and treatment of dance injuries, developed the Performance Physical Therapy course for Columbia University, and published in the Journal of Back and Musculoskeletal Rehabilitation and the Journal of Hand Therapy. She has collaborated with Jean-Claude West in the formulation and teaching of high-level, dance-specific rehabilitation methods, and design of the BAC (Biomechanical Asymmetry Correction) discs and Functional Footprints. physical therapists how to evaluate and treat this special population of performing artists and is the creator of Functional Rotation Training. Introduction to Dance Medicine: Keeping Dancers Dancing is the first comprehensive video to capture the unique rehabilitation needs of dancers. Dr. William Hamilton, one of the pioneers in dance medicine, in collaboration with physical therapists Marika Molnar and Katy Keller, present the most salient topics in prevention, diagnosis, evaluation and treatment of lower extremity injuries in dancers. Dancers share their experiences and demonstrate dance technique and alignment. Footage from class and performance helps the viewer visualize the physical demands of the art form. Produced by Susan Macaluso. 50 minutes, color. For physical therapists, orthopedists, health professionals, dance teachers and dancers. Available from Dance Medicine Education Fund (718) 426-8606.
GAYMIN 009 dancers dozen20 10/18/05 10:40 AM Page 20 Illustrations: Candace Zinsser Photography: Eduardo Pantino Cover Model: Erica Cornejo of American Ballet Theatre. 2005 Gaynor Minden, Inc. 140 West 16th Street New York, NY 10011 212-929-0087 http://www.dancer.com Printed in Canada